Printable Diet Plans

Updated on Jan 28, 2022
By Printablee Team
Dr. Oz Elimination Diet
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What should I eat in 7 days to lose weight?

Losing up to 10 pounds in 7 days is possible but not recommended. This kind of diet is known as a crash diet that is not healthy or sustainable. Moreover, there is a bigger chance of you gaining back the weight after you finish the diet because you mostly just lose the water weight and not the body fat. But, if you still want to try doing a short-term diet, you can try to follow some tips below. Please keep in mind that you cannot do this long-term and we recommend you to look for more sustainable diets.

1.    Eat less carbs and more proteins
Eating fewer carbs can help you to lose water weight and eat a lot of protein that can help you manage your appetite.

2.    Eat whole foods instead of processed ones
Eating whole foods help you to feel full as they tend to be more filling. Thus, it will help you to eat less calories.

3.    Cut your calorie intake
The most important thing about weight loss is to eat less calories than your recommended daily calories. You can do this by counting your calories, eating only at mealtime, and only drink water and other zero calories drinks.

4.    Exercise and be active
Focus on doing lift weights and HIIT (High-Intensity Interval Training) for effective training methods. Also try to be active in your daily life such as walking to school, taking the stairs instead of lifts, and doing housework.

What are the top 10 diet plans?

When you decide to go on a diet, you might get confused by the endless amounts of diet types you heard from your friends or ones you found on the internet. You also might have a hard time choosing what diet is really suitable for you. But, worry no more! We have summarized the top 10 diet plans based on the Healthy Weight Forum that hopefully will help you choose the perfect diet!

1.    The 3 Week Diet
This diet is divided into four phases which focuses on low calorie and low carbs with a side of exercise plans. In each phase you will do different types of diet plans and you have to exercise 3 to 4 times a week.

2.    Weight Watchers MyWW
Generally, this diet will give you a list of foods that have zero points, meaning that you are free to eat them. Your food plan will be based on your responses to a personal assessment of your food preference, lifestyle, weight loss goal, and activity level.

3.    Low Carb Diet
In a low carb diet, you need to cut 50-80% from the average of 300 grams carbs intake. As a replacement, you will eat more protein and vegetables that have been proven to help you feel more full and help you lose more weight.

4.    Meal Prep
The meal prep diet allows you to set how many carbs, fat, or calories you want to take for each meal because you plan all the meals yourself. This diet is not only beneficial for weight loss but also a great time saver because you only need to plan and cook once for the next 4 to 7 days.

5.    Atkins 40
The Atkins 40 diet limits your carbohydrate intake to 40 grams or even less in one day. This is included as a low carb diet that focuses on eating moderate protein and fat.

6.    Mediterranean Diet
The Mediterranean diet is not actually a diet but more of an eating style based on people who live in Italy, Spain, and Greece as they are known to have lower heart disease risk and lower cholesterol levels. People who go on a Mediterranean diet will have vegetables as their main course and olive oil as their conventional fats substitute.
7.    Keto Diet
Keto diet focuses on eating high fat and moderate protein levels, putting the body to its natural ketosis state. This is another type of low carb diet that limits your carbohydrate intake to 20 grams per day, hence making the body burn fat rather than carbs for fuel.

8.    Paleo Diet
Paleo diet is designed based on the idea of how our ancestors eat. That means you have to think about foods that they would not have access to such as processed foods, dairy products, refined sugar, etc. The aim of the diet is not only to lose weight but also to have better health.

9.    Flexitarian Diet
The Flexitarian diet is basically a vegetarian diet that still allows occasional meat consumption. You will eat vegetables for the greater part and that’s why it will help you to lose weight.
10.    Dukan Diet
The Dukan diet is also another type of diet with a low carbs approach. The diet is divided into 4 stages focused on eating high protein, lots of vegetables, and oat bran.

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What foods to eat if you wanna lose weight?

The most important thing about diet besides exercising is managing your eating habit and choosing the right kind of foods. If you are still new to the whole diet thing, you must have a confusing time to choose what kind of foods are exactly good for your body and will help with your weight loss journey. Here we tried to give you a guideline of what kind of foods are good for diet and also its examples.

1.    Lean Protein
Protein foods have many benefits that will help you lose weight. For one, it tastes good and satisfying to eat. Then, it helps you build muscle and maintain your muscle mass when you lose fat. Lastly, it helps you burn more calories because protein takes more energy to process. Some examples of protein foods you can choose are eggs, greek yogurt, chicken breast, tuna, cottage cheese, and many more.

2.    Fruits and Vegetables
Fruits and vegetables are famous diet foods as they are low in calories while still making you feel full. They contain a lot of vitamins and minerals and are also easy to find in your local market or nearest supermarket. Some examples of fruits and vegetables that you should consume are asparagus, broccoli, cauliflower, celery, cucumber, beets, grapefruit, apples, berries, etc.

3.    Rich Fiber Foods
Foods with higher fiber will make you feel full longer even when you eat fewer calories. Thus, it will help you better to manage your cravings. They are also rich in vitamins, minerals, and other nutrients that are good for your body. Some options you can choose are brown rice, whole wheat bread, plain popcorn, chickpeas, etc.

4. Low-Calorie Foods
Realistically, in your weight loss journey, you will have cravings for your favorite comfort foods and that is completely okay. One rule you have to remember is to pay attention to the portioning so you can still stick to your diet plan. Smoothies and low-calorie snack bars can be your options besides portion-controlled comfort foods.

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